Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won't see much improvement.
Tuesdays and Thursdays: Run at a comfortable, conversational pace for the designated mileage. If you feel good during the last mile.
Cross-training is any sport or exercise that supplements your main sport -- in this case, running. Whether you're a beginner runner or an experienced marathoner, you can benefit from cross-training. Here are several reasons why runners should cross-train:
• It helps balance your muscle groups.Cross-training helps strengthen your non-running muscles and rests your running muscles. You can focus on specific muscles.
Whether you're training for a 5k, a marathon, or an obstacle course race, you can benefit from strength-training. You don't have to lift heavy weights at the gym to make a difference in your performance and injury resistance. Here's a series of exercises (no equipment required!) that you can do 2-3 times a week at home.